CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-15 DB Sumo Stance RDLs (Heavy) -Rest 1:00- 12/12 Front Rack Single KB Step Up (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | Expect the DB Sumo Stance RDL to feel awkward at first. This is a taxing movement for the glutes if you really squeeze at the top. Enjoy! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 16/16 Back Rack Bulgarian Split Squat (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12-15 Barbell Hip Thrust (Moderate-Heavy) -Rest 1:30- 10/10 Single Leg Med Ball Glute Bridge -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | The Back Rack Bulgarian Split Squats should be super tough here. It is ok if you fall 1 or 2 reps short on the last set. That just means you went heavy enough on these.Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider (115/75). Push the pace and see if we can keep the barbell to unbroken or 2 Sets. COMPETE | PART 1 5 SETS (Time) 5 Shuttle Runs* 5 DB Burpee Step-Overs (50/35)|(24/20) -Rest 1:1 b/t Sets- *1 Rep = 25′ down + 25′ back (Score is Slowest Set)GOAL: RPE 8 | Double DBs! Perform a Burpee holding the DBs and then step over the box. Push the pace and the rest is how long the set takes you. Short, fast, sweet and effective! COMPETE | PART 2 3 SETS (Time) 12 Shoulder to OH (155/105) 8 Alt. Goblet Pistols (50/35) 16 Alt. Pistols -Rest 1:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Some tougher shoulder and leg work. We worked with some weighted pistols last week. Now...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES :30 Just Legs Row + :30 Just Arms Row 12 PVC Pass Throughs 9 PVC Kang Squats 6 PVC BTN Push Press 6 Alt. Hip 90-90s Into… AMRAP x 6 MINUTES 1:00 Row (Focus “Legs to Arms, Arms to Legs”) 12 PVC Around The Worlds 9 Barbell Back Squats 6 Barbell BTN Push Press 6 Alt. Groiners Strength – All EVERY 1:30 x 6 SETS (Weight) 1 Snatch Deadlift + 2 Hang Snatches* + 1 Snatch* *Option for Power or Squat. Start Light and end Mod-Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 27-21-15-9 Cal Row* Hang Squat Snatches (95/65) *Alt. Cals… 22-16-12-6 (Score is Time) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 27-21-15-9 Cal Row* Hang Power Snatches (95/65) *Alt. Cals… 22-16-12-6 (Score is Time) KG BB: (42.5/30) Optional Cool Down...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Weighted Dips (Heavy) -Rest :10- 12 Slight Incline DB Chest Press (Moderate) -Rest :10- 25 DB (or Cable) Chest Fly (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Dips)GOAL: RPE 9 | Week 2 of 6. We want to hit the chest from all different angles here. Remember that on these 6-12-25 sets, you want to prioritize the volume. If you have to take a little bit of weight for later sets, do it. You should be getting close to failure but never falling short of the prescribed volume. Bodybuilding Metcon (Checkmark) 1.) 3 SETS Max Set Incline Push-ups -Rest :30- 500 Meter Row (Moderate Descending Pace) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS Max Set Single DB Close-Grip Push-ups -Rest :30- 250 Meter Row (Fast Descending Pace) -Rest 1:00 b/t Sets- (No Measure) 3.)...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more